Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;

The third is to do broadcast gymnastics, or learn some basic movements of martial arts. Note: the first time you learn martial arts, you must not ask for similarity, but must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;

Fourth, when you exercise every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise and improve your vital capacity) and do more push-ups. Hang more horizontal bars and parallel bars if possible (it is best to reach the standard of physical exercise in high school);

Fifth, prepare a cup of green tea before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea and drink it (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, drinking green tea on an empty stomach in the morning has the medical effect of eliminating fat);

Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. But dinner: first, it is best not to eat pasta (bread, steamed bread, noodles, etc. ); Second, it is best not to eat chicken, duck and fish; The third is to eat well and don't eat too much (because the above three items at dinner are the main reasons that may lead to excessive intake and lead to long fat (fat) and not long muscle (lean));

Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars, parallel bars or do sit-ups, exercise until your body is hot, and then increase your activity after your body adapts;

Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and simple routines of physical exercise, and then carry out specific exercise and implementation.

Above, your perseverance.

Only you can persist for a long time and form such a living habit. I'm sure: it won't take you a few months, and it will definitely take effect immediately. At the same time, in a few years, you will certainly train yourself into a handsome, strong, capable, temperamental, personable, average-looking, beautiful young man and a great man sought after by beautiful women!

Wish you success!